1. Anger Is a Normal Emotion
Anger is a human emotion that can be an effective tool for self-defense, motivation and reform. However when anger is mismanaged, it becomes a terrible weapon destroying everything (relationships, careers and lives) in its pathway. The key is to decide whether your anger is in proportion to the situation. If you're seething over every slight and adverse circumstance, you may have an anger management problem.
2. Processing Your Anger
Generally there are three ways of processing anger: expressing, suppressing and calming. Expressing is an assertive (non-aggressive) way of making your needs met. Be clear of what your needs are while being respectful to others. Suppressing is the act of holding in your anger and either forgetting about it or attempting to transform it into constructive energy through positive thoughts. The danger of this type of processing is that the anger may turn inward leading to hypertension or a host of other physical ailments. Calming is the process of allowing angry feelings to subside through the conscious act of slowing your heart rate through relaxation techniques, mental imagery, meditation or other methods of calming.
3. Explore Patterns of Anger
What causes you to blow your top? Are there certain situations that always seem to set you off? To find out, keep an anger log that details daily events that cause your blood to boil. Exploring the triggers that cause your rage will allow you to see patterns in your behavior. This in turn will enable you to avoid such situations or learn better ways of expressing your frustrations in the future.
4. Simple Anger Management Tips
Anger management doesn't aim at preventing your anger. Suppressed emotions may lead to numerous physical ailments if left unexpressed. Therefore, have at your disposal a few techniques to curtail your anger response. Some methods may include counting to 10, exercising, deep breathing exercises, visualization, listening to calming music, repeating a peaceful mantra such as "be at peace" and journaling.
5. When to Get Help
According to the American Psychological Association, "If you find yourself acting in ways that seem out of control and frightening to you, you might need help finding better ways to deal with (anger)." In addition, if you have attempted previous techniques (such as expressing, suppressing or calming) without success, then chances are you have an anger problem and need to consult an anger management specialist.
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